🏅Golden Pyramid of Fat loss🏅
1️⃣ Calorie Deficit: Eating less calories than your body needs is the only way to loose fat-keep in mind that you should try to eat a variety of foods to ensure you get the get the necessary macros and micros you need to function at a high level😎
2️⃣ Eat enough protein: to maintain muscle mass, to recover from workouts, to keep you full and satiated when you're dieting and so you get toned aka you don't turn "skinnyfat". 💥Note: If one has a substantial amount of weight to lose, you can use your goal weight rather than current bodyweight for the calculation in 1️⃣◻️and 2️⃣! 3️⃣ Lift weights: 2-5x a week! Don't have access to a gym or weights right now? Using your bodyweight or resistance bands can work too!
4️⃣ Sleep: 7-9 hours a night to recover, rest and keep your hunger levels in check. When you don't sleep enough, your body will be hungrier. so get those Zzzs!😴 5️⃣ Cardio, Movement, and 8-10k steps/day. Finding active hobbies you enjoy will keep you consistent and make it a lot more fun 😊 👆Find what works for you, your lifestyle, habits, and preference. Focus on the Big Stuff and don't let the little things distract you from the big picture 👊 -
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-#fatburn #fitness#weightloss#workout#gym#fatloss#fit#cardio#exercise#fitnessmotivation#health#motivation#healthy#healthylifestyle#bodybuilding#training#diet#fitfam#hiit#weightlossjourney#muscle#nutrition#personaltrainer#burnfat#eatclean#fatburner#abs#gymtime#supplements#bhfyp

It’s more than likely a few of us have struggled with our eating during isolation, myself being no different, you are home more, you reach for the easy and not so healthy options, we get it. ⠀
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That’s why myself and our coaching team will be jumping in again with you all in our #Backinaction 6 Week Challenge starting 20th July, 2020. ⠀
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We will again have a delicious new meal plan from a qualified nutritionist just check out a few pics below 👌. ⠀
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Earlybird pricing is now available for purchase at www.thefitstation.com.au

🌟Sunday stretches! Sundays are a great day for some self care. If you don’t have a lot of time in the week then make the most of having some time on a Sunday. Time doesn’t always happen so you may have to create it! These can be done on their own after a hard week or as a cool down for a workout. As always, the breath is vital. Exhale when trying to ‘release’ the muscle. Hold for 20-30 seconds (or more if it feels good!). #stretch#selfcaresunday#mobility#flexibility

We’re back baby! 💪🏻🎉👊🏻
There’s nothing that fills our hearts with more love than filling the studio with people, sweating up a storm, and helping you feel amazing, every single day!
A new chapter begins, and we are so ready for you 👏🏻❤️
Ps - to celebrate our reopening, we are offering 20% off all memberships - for a very limited time!
You get:
✌🏼Unlimited in-studio classes
✌🏼Unlimited live-streamed online workouts ✌🏼Weekly dietitian-approved meal plans
✌🏼The support you need to stay accountable and achieve your goals!
🔥CONTACT US ASAP
🔥DM or [email protected]

BRYCE @brycemacnaughton is our new head coach and team trainer at Perfect Fit.
This fella is so full of knowledge, I feel a little behind the eight ball myself.🤔😳
Welcome Bryce, we are totally pumped to have you join us.
All trainers past and present at PF become and stay part of our special team culture.
We know you are a Perfect Fit Mate.
The moment I met you some 5/6 years ago I named you arms Mahoney!
The bicep here tells us why!😜💪🏻
Peeps, you are lucky if you get to work with this Coach!
Welcome aboard mate, we are so very lucky to have you on our team.
Scroll through to see some ISO PT clients comments the last few weeks.
Mand and the Team.❣️
If you are keen to sculpt an amazing body or lift weights with an absolute body defining and weights training expert jump in!
👇🏼👇🏼👇🏼👇🏼👇🏼
https://perfectfitpeople.com/consultation/
#strength #weights#pt#personaltrainer#perfectfit#newport2106#hiit#healthylifestyle

CHALLENGE OF THE DAY!
I promise this challenge isn’t as bad as it first reads!
I want you to compete 500 mountain climbers, either in on go, or spread out over the course of the day. Each leg counts as one (so both legs means 2). If you’re unsure about how to do any exercises you see on our daily challenges please get in touch and we’ll gladly help 👍

23 likes
2 comments

1 month ago

WORKOUT OF THE DAY!
For today’s HIIT workout you are going to be doing an E.M.O.M, standing every minute on the minute.
This means you start a stopwatch and complete one round of the exercises/reps listed below as fast as you can and whatever is left of that first minute you get to rest for. Then as soon as the next minute starts you go again, until you can no longer complete it in the allocated 60 seconds (or you reach 20 minutes). For example if it takes your 20 seconds to get the exercises done then you get 40 seconds rest, but if it took you 50 seconds to do them then you would only be left with 10 seconds rest.
The exercises you will be doing for this are: - Inchworms x 3 or 6
- Squats x 5 or 10
Try the first couple of round with the beginner reps, then if that’s easy move onto the higher advanced reps!
If you need any help with this one just leave us a comment and we will be in touch!

30 likes
2 comments

Most popular hiit Pics

1 day ago

FULL BODY FRIDAY 🔥💪⁣⁣
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Alright fam, I’ve got a full body workout for you today to finish off the week.⁣⁣
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👉TAG, COMMENT, SHARE, & TRY IT!⁣⁣
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This workout is going to hit a little bit of everything - be sure to choose a weight that will challenge you on each exercise! ⁣⁣
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1️⃣ DB Deadlift to Goblet Squat: 4 sets x 8 reps⁣⁣
2️⃣ Overhead Press: 4 sets x 10 reps⁣⁣
3️⃣ Bulgarian Split Squats: 3 sets x 10 reps per side⁣⁣
4️⃣ DB Row: 4 sets x 10 reps per side⁣⁣
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SUPERSET: 3 rounds⁣
5️⃣ Decline Pushups: -2 max reps⁣⁣
6️⃣ Goblet Reverse Lunge: 8 reps per side⁣⁣
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Take a full 45-90 seconds rest between sets and exercises depending on your fitness level 🔥⁣⁣
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And be sure to use a weight that will challenge you! Remember... progress, not perfection. That should be the goal for your workouts!⁣
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🔗LINK IN THE BIO for my best workout program for getting toned and defined with just a set of dumbbells 💪 ⁣⁣
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💕 Let me know if you’ll be trying this one!⁣⁣
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🎥 @thedailykelsey⁣⁣
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#fit #fitfam#fitness#fitnessjourney#workout#wod#hiit#hiitburn

GIRL!!!!! if “being healthy” is stressing you out, you’re doing it wrong!!!
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I remember when I used to be stressed out because I worked all day, had to grocery shop, then had something to attend and I couldn’t fit a workout in without sacrificing sleep. Or going to a restaurant with family and feeling so anxious because I didn’t know if there would be a “healthier” option that I’d like. Or being a full time college student & working 2 jobs and barely having enough time for myself, let alone an hour long workout.
The second you stop stressing about your “healthy lifestyle,” health and happiness will follow. A healthy lifestyle is just making the best choice for YOU. A healthy lifestyle isn’t JUST about what you eat and how much you move your body, it’s also about how much sleep you get, it’s about your mental health, loving yourself, it’s about self care and enjoyment. A healthy lifestyle is a good balance of all of the above. I’m not talking balance like you fit all these things in everyday. I’m talking balance like if you need a rest day, take a freaking rest day, girl. If you need an extra hour of sleep, go to bed early or sleep in an extra hour. If you need a me day, go get your nails done or get a drink with your friend. I mean balance as in, listen to your body and give it what it needs.
I went from hours at the gym doing a ton of cardio, to a quick 30-45 minute HIIT or strength circuit. Sometimes a walk with my pup afterwards. I went from feeling like rest days were a day wasted, to enjoying them and realizing they’re important for my physical and mental health. I went from knowing nothing about nutrition to doing a freaking 30 day challenge imperfectly and getting a little bit better each time.
Sometimes we make a healthy lifestyle seem so complicated but it’s actually pretty simple. Just remember that mental health is a part of it, so don’t stress. Don’t make it harder than it really is. Take care of your body💛